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Relax on your right hip. Inhale, come to the center, and slowly exhale to the left side. Your legs are extended, arms also; your whole body is stretched. Roll your body five times to the right and left side. Having completed the exercise, relax in an āsana and feel your whole body. Feel the refreshment. Just feel your whole body. Feel the freshness in your body and the increased circulation throughout the entire body. Feel the warmth of your whole body. Take one deep inhale and a long exhale. Slowly sit in Vajrāsana. We will do Marjari. Stay in Vajrāsana for a while. Place your hands on your thighs. Keep your back and neck straight. Lower your chin slightly toward your chest so the back of your neck is straight. Close your eyes and relax in this position for a moment. Deep inhale and slow exhale. Jednom duboko udahnemo i polagano izdahnemo. Just relax your body in this position. Feel your breath. Osijajte vaš dah. We will slowly start together. Inhale 1, exhale 1, inhale 2, exhale 3, inhale 4, inhale 5, inhale 6, inhale 7, inhale 8, inhale 9, 10. Polako se podignemo na bedrene visice, i 10, polako sjednemo na pete. Slowly sit on your feet, close your eyes, relax your hands, elbows, and relax your shoulders. Just relax your shoulders and feel your back, the relaxing of your back muscles after Marjari. Samo osjećajte opuštenost mišića dušeca nakon marčeri. Once, deep inhale and slow exhale. Jednom duboko udahnemo i polagano izdahnemo. We will slowly start with the second round. Inhale, exhale, 2, 3, 4, exhale, 5, 6, keep your elbows straight. With the exhalation, sit on your feet. Close your eyes. Take one deep inhale. With the exhale, just relax your shoulders. Feel your stomach. Feel how the stomach is more relaxed now. Slowly open your eyes. We will do a couple of āsanas from a standing position. So, slowly stand up. You can spread your legs a little bit. First, we will do shoulder rotations to relax our arms. Polako ćemo prvo napraviti kruženje ramenima, da opustimo ramena, pa stavimo ruke na ramena. Inhale up, exhale down, big circles, polagani, veliki pokreti. Five rounds in the front in one direction and five in the other. When your arms are in front, your elbows should be touching, and when you are going back, just try to stretch as much as possible backward. When you finish, just relax, close your eyes for a second, and feel your shoulders, feel your neck. One deep inhale and exhale. Next, we will do Dvikonāsana from the second level of the system Yoga in Daily Life. Place your feet close to each other. Feet close together. First I will explain, then we will do it together. With inhalation, we will put our hands together, interlock our fingers, and turn our hands downwards. Slowly, with the exhalation, we will go down. Polako ćemo sa izdahom ići dolje. Ravnih leđa, glava opuštena. The head should be relaxed, and you should be careful with your back. Then, when we come back, please be careful of your back again. First, we should put the hands on the back. On the back, again back on the back, and then slowly come up with a straight back. Dakle, kada se dižemo, budite pažljivi opet na leđa i na vrat. Prvo pustimo ruke na leđima, i onda se ravnih leđa podižemo gore. Therefore, we will go together. With inhalation, put your hands back and interlock your fingers, and slowly, with exhalation, go down slowly and bring your hands toward the floor. Breathe in this position. Knees are straight. Relax shoulders, shoulder blades, neck. Breathe in this position, just relax your shoulders, your neck. Deep inhale, slow exhale. Stay in this position. Then, slowly first lower your hands onto your back, slowly put your hands on the back, then straighten your back and slowly come up and relax your hands. Relax your arms, take a deep breath in and out, close your eyes, feel your back, your shoulders, close your eyes, feel your neck, feel your shoulder blades, hold back. Feel the nice refreshment and warmth after stretching your legs. Second round. Drugi puta. Uda, polako stavimo ruke od utraga, isprepletemo prste, interlock your fingers, and with the exhalation, slowly go down. Breathe in the position, just relax. We are breathing in this position, just relax. Feel the stretching of your legs. Stretching is refreshing our whole body. This is a very good posture against bad standing positions. This is a very good exercise for improving your back. Very good for people who sit a lot at work. I polako sa udahom, slowly with inhalation, relax first your hands on the back and come up with a straight back and relax your arms. Upustite vaše ruke, jednom duboko udahnemo i polagano izdahnemo, one deep inhalation and slow exhalation. Just relax your whole back and feel the effects of this āsana. Osijete učinke ove āsane. And since we are already in a standing position, we will do Catuṣpādāsana, the Four-Legged Pose. And while we are standing, we can do Catuṣpādāsana. So again, put your feet together. Ponovno stavimo stopalo jedno do drug, ne, četvrtni nožni položaj. Slowly with inhalation raise your arms, with a straight back, slowly we go down and place our palms on the floor. Slowly we put our hands on the floor, our back is straight. We are looking up and leaning on our palms and feet equally. Try to spread the weight of your body equally on your palms and feet. The legs are straight, the gaze is forward. Breathe in through the mouth. We are enjoying this position. We are enjoying this position. Just feel the stretch of the right side of the leg. Deep inhale, and slow inhale. Just stay, and slowly with the inhale, we transfer the weight of the body to the feet. We spread our hands to the height of the ear, and slowly return our hands with the exhale. Na trenutak zatvorite oči. For a second, just close your eyes, feel your whole body after Catuṣpādāsana. Osijedite cijelo vaše tijelo nakon Catuṣpādāsana. Osjetite svježinu u nogama, osjetite toplinu u vašim ramenima. Just feel your legs, shoulders. Deep inhale and exhale. Just relax in the breath. Relaxation is a very important part of yoga āsanas. Because with relaxation, you can do the āsana better. If you are relaxed, you will be able to do the āsana better. And the second time, slowly with the inhale, we raise our hands, and with the exhale, we go down with straight legs. We spread the weight of the body equally on the palms and feet. Spustimo ruke na pod. Oslonimo se na ruke. Super. E tako. Leđe su ravna. Prekrasno. Jeden dubok joda. Opustite ruke na pod. E tako. Samo ruke na podu. Dišemo. We are just breathing in this position. Enjoying the stretching of the legs. Just relax your stomach. Full yoga breathing for 45 minutes. Lezali smo 45 minuta. Trebamo se malo istegnuti, osvježiti. I polako, slowly put your weight on the feet. With the straight back, coming up with inhalation, and with exhalation, slowly put your hands down. Close your eyes. Once, deep inhale and exhale. Jednom, duboko udahnemo i polagano istahnemo. Ilezite o anandasanom, opustite cijelo vaše tijelo, zatvorite oči, close your eyes and relax your whole body. Osijete toplinu stopolima. Just feel the warmth of your feet, ankle joint. Once, deep inhale and slow and deep exhale. Just feel the relaxation of your under knees. Feel your knees. Just feel the relaxation. And the warmth of your thighs. Feel your buttocks. Feel the relaxation of the muscles of the buttocks and hips. And your hips. Just feel your whole legs. Osijajte cijele vaše noge. Osijajte donji dio leđa. Feel the lower part of your back. Mentally go through your back, vertebra by vertebra. Feel the relaxation and refreshment throughout your whole back. Osjetite cijelu vašu kralježnicu i prođite kralježak po kralježak, od kralježnice sve do vrata. Osijajte svježinu i opuštenost duši cijele vaše kralježnice. Osijajte vaše lopatice i mjesto između lopatica i ramena. Just feel your shoulders. Inhale and slow exhale. Osijajte vaše dlanove, ručne sklobove, podlaktice. Just feel your hands, wrists, elbows, and shoulders. Osijajte nadlaktice i ramena. Osijajte težinu vaših ruku na podlozi. Just feel the weight of your hands on the ground. Osijajte pazuhe i opuštanost bočnih mišića od pazuha do struka. Feel your armpits and the side muscles to the waist. Feel the lower part of your stomach. Osijajte donji dio trbuha, područje oko pupka. Feel your space around the navel. The upper part of your chest, and feel the relaxation of the upper part of your chest. Inhale deeply and exhale slowly. The body is immobile; you do not need to move a part of your body. Your body is motionless; you don’t have to move any part of your body, just mentally go through your body. Osijajte vaš vrat, just feel your neck, osijajte donju vilicu, usta, obraze, oči i čelo. Just feel your whole face. Jednom duboko udahnemo i sa istahom opustimo cijelo tijelo. One deep inhale, and with the exhalation, relax your whole body. I sad, polako, sa udahom, istegnite cijelo vaše tijelo. And slowly, with the next inhalation, stretch your whole body. And slowly sit up. We will chant once OṂ and Nāhaṁ Karatā. Close your eyes. One deep inhale and exhale. Inhale. Uḍḍīyāna. Put your hands on the chest, hands together, and we will chant the mantra "Nāhaṁkāratā." Nāhaṁ Karataḥ Prabhudīpa Karataḥ Prabhudīpa Karataḥ Śānti, Śānti,... Rotirnimo dlanove, ugrijane dlanove, prislonimo ih lice. Warm palms put on your face, rub your face muscles, and slowly bend forward. Polako se spustimo dolje, isprujimo ruke, i polako se pomoć ruku podignemo. And slowly come up with the help of your hands, and hurry up.